Avocado Nutrition


Avocado is a rich source of vitamins, micro nutrients, fatty acids, antioxidants and monounsaturated fat and dietary fiber. In the USA, it is grown in States of Florida and California. The fruit has a creamy texture and is good to taste. The fat content in avocado is beneficial and non-fattening, and it can also provide a range of health benefits.


Avocado Nutritional Facts



Amount per 100g


Vitamin A

147 IU

Vitamin C

8.8 mg

Vitamin E

1.97 mg

Vitamin K

21 mcg

Thiamin (Vitamin B1)

0.075 mg

Riboflavin (Vitamin B2)

0.143 mg

Niacin (Vitamin B3)

1.912 mg

Folate (Vitamin B9)

89 mcg

Pantothenic acid (Vitamin B 5)

1.463 mcg


21.3 mg


1.1 mg

Fats and fatty acids


15.41 mg

Saturated fat

2.126 mg

Monounsaturated fat

9.799 mg

Polyunsaturated fat

1.816 mg



13 mg


0.61 mg


29 mg


54 mg


507 mg


8 mg


0.68 mg


0.17 mg


0.149 mg


0.4 mcg

Protein, fiber, sugar and carbohydrates

Total carbohydrate

9 g 3%

Dietary fiber

7 g 28%




2 g 4%

Avocado Health Benefits

1. Cancer prevention

  • Oral cancer

Avocados are known for their ability to fight oral cancer by detecting the pre-cancerous cells and also the cancer cells. Avocados destroy the cancer cells without disturbing the healthy cells in any way.

  • Breast cancer

Avocados work like olive oil for preventing breast cancer. The high content of oleic acid in avocados does the trick.

  • Prostate cancer

Avocados are also responsible for inhibition of the growth of prostate cancer cells.

2. Stroke prevention

The risk of strokes gets reduced when folate rich food is taken regularly. Avocados being very rich folate, it provides protection against strokes. Regular eating of avocados definitely prevents strokes.

3. Eye health

The aging effects on eyes are cataracts and macular degeneration. Since avocados have highest concentration of carotenoid lutein out of many commonly eaten fruits, avocados are good materials for health of eye since lutein takes care of the age related problems of the eyes.

4. Heart health

A single cup of avocado fruit is a 23% supply of folate acid required for healthy living. Also the monounsaturated fats, vitamin E, and glutathione are responsible for maintaining good health of heart by reducing low density cholesterol.

5. Cholesterol balance

As already pointed out, higher incident of monounsaturated fats reduce the low density cholesterol. In addition, avocados are rich in beta-sitosterol, another ingredient responsible for increasing the Low density/High density cholesterol ratio that promotes reduction in cholesterol plaque in coronary arteries.

6. Nutrient absorption promotion

  • When foods with carotenoids (a group of nutrients including lycopene and beta carotene) are eaten with salad of avocados, the nutrients absorbed in the body were five times higher in persons who ate salads compared to those who didn’t. This experiment proved that avocados help in nutrient absorption.
  • Protein absorption: Because avocados have high fiber content, the protein absorption is quick. Avocados have 18 essential amino acids required by the body. Since the proteins are available in the fruit itself, the absorption is quick.

7. Anti-inflammation

Avocados are rich in omega-3 fatty acids Vitamins C and E, selenium, zinc, carotenoids, and phytosterols. This powerful combination in a single fruit makes it a good anti inflammatory dose of medicines morphed in form of a fruit.

8. Skin and hair care

Hair and skin management becomes better if avocados are regularly consumed. Avocado paste can be used for skin tightness due to high magnesium content.

9. Other benefits

  • Bad breath and Psoriasis can be cured with regular consumption of avocados.
  • Acidity related problems can also solved by regular consumption.
  • As already said, the additional benefit is keeping bone density at a high value thereby preventing bone breakage.

How to Choose Avocado

A ripe fruit without dents indicates a good avocado for eating. A good test of “ripe for eating” avocado is to squeeze it and find if it is soft it is good for eating. If it is too soft, it is perhaps over ripe and should not be eaten. Raw avocados can also be purchased for ripening the fruits at home. The best nutrients are closest to the avocado skin so it might be necessary to remove the thinnest part of skin before eating. Discarding a thick skin may reduce effectiveness.

Watch a video: avocado nutrition, how to eat an avocado and avocado recipes

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